Saturday WOD
Warm: Big lap + 5 strict pull ups (10 Ring Rows) + 10 push up + 20 Air Squat WOD: Having a Ball: 50 Wall Shot 50 Kbs 50 HSPU 400 M Row ...
Thursday WOD
WOD 150 Sit ups 2500m Row 150 Sit ups
Kicking Off Tuesday
Warm 10 Bear Complex (Bar only) Strength 3 DL + 2 Hang Clean + 1 split jerk (Do in order then in reverse order) X 5 with 1- 2:00 rest...
Thirsty Thursday
Warm: Tabata V Hold 1:00 Rest Leg Levers 1:00 Rest Wall Sit Conditioning 3000 m Row + Scottsdale Rd Run WOD Tabata Wall Ball
Turning up Thursday Volume
Warm: 500 m Row + 1 small Lap Strength: Back Squat Build to a 5 RM- 15:00 WOD 15 minute cap 4 Rnds + small lap - 3 Rnds + small Lap - 2...
